Hip impingement, a condition technically known as Femoroacetabular Impingement (FAI), causes stiffness and pain in the hip and groin. FAI stems from abnormal contact within the hip joint that restricts smooth motion. Focusing on specific mobility work and targeted strengthening can manage symptoms and improve joint function. The goal is to reduce mechanical friction and create a more stable environment for movement through stretching, strengthening, and modifying daily activities.
What Is Hip Impingement
Hip impingement occurs when the ball and socket of the hip joint do not fit together perfectly, causing them to rub against each other during movement. The hip is a ball-and-socket joint where the head of the femur (thigh bone) moves within the acetabulum (hip socket). When extra bone grows along the head or the rim of the socket, the bones develop an irregular shape.
This difference causes abnormal friction, which can damage soft tissues like the labrum and cartilage that cushion the joint. This friction leads to pinching, catching, or stiffness, often felt deep in the groin or the front of the thigh. Symptoms worsen with activities involving deep hip flexion, such as sitting for extended periods or bringing the knee toward the chest.
Targeted Stretches for Mobility
Targeted stretching improves mobility by helping decompress the hip joint and lengthen tight surrounding musculature, which often contributes to impingement symptoms.
Figure-Four Stretch
One beneficial stretch is the Figure-Four stretch, also known as the Piriformis stretch, which targets the deep external rotators and gluteal muscles. To perform this, lie on your back, cross one ankle over the opposite knee, and gently pull the thigh of the bottom leg toward your chest until a comfortable stretch is felt in the buttock. Hold this position for 15 to 30 seconds to encourage the release of tension.
Kneeling Hip Flexor Stretch
The kneeling Hip Flexor stretch is important because tightness in the front of the hip can exacerbate impingement. Begin in a half-kneeling position, gently tuck your pelvis under, and shift your weight forward until a stretch is felt along the front of the back leg’s hip. This stretch should be held for about 30 seconds and repeated on both sides.
Another technique is the seated Groin stretch, like a modified butterfly, where you sit with your feet together and gently lean forward to stretch the adductor muscles of the inner thigh. Stop immediately if you feel any sharp or pinching pain, as this indicates pushing the joint into an uncomfortable range.
Strengthening for Joint Stability
Strengthening the muscles that support the hip is necessary for long-term stability and prevents the joint from repeatedly moving into impingement positions. The gluteal muscles, especially the gluteus medius, are important because they control the alignment of the pelvis and femur during movement.
Clamshell Exercise
A foundational exercise for glute activation is the Clamshell. Perform this by lying on your side with your knees bent and feet together, then raising the top knee while keeping the feet touching. This movement isolates the gluteus medius, which is often weak in individuals with FAI.
Bridge Variations
Bridge variations are highly effective for strengthening the glutes and hamstrings, while engaging the core for pelvic stability. Lying on your back with bent knees, gently lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement and hold for a few seconds before lowering down to build endurance in these supporting muscles.
Strengthening the core is equally important, as strong abdominal and lower back muscles provide a stable base for the hips. Simple exercises like a pelvic tilt, where you gently flatten your lower back toward the floor by engaging your abdominal muscles, can improve pelvic control during movement. Consistent muscle activation in the glutes and core teaches the body better mechanics, reducing strain on the hip joint.
Activity Modification and Medical Consultation
Managing hip impingement requires practical adjustments to daily movements to avoid positions that cause the ball and socket to pinch. Generally, modify or temporarily avoid any activity that forces the knee far above the hip or involves deep squatting and twisting. This includes deep squats, high-impact plyometrics, and sitting with your legs crossed. When sitting, keep your hips slightly higher than your knees and avoid prolonged positions of full hip flexion, such as low couches or car seats.
If self-management with stretches and strength exercises does not relieve symptoms, or if you experience sharp, locking, or clicking pain, professional consultation is necessary. While conservative management is often successful, a definitive diagnosis and personalized treatment plan may be required if the pain worsens over several weeks. Consulting a physical therapist or an orthopedic specialist ensures your specific bone structure and symptoms are properly assessed. These professionals can guide whether your condition is suitable for non-surgical management and design a tailored exercise program.